If you want to strengthen your abdominal muscles and buttocks in no more than 10 minutes a day, we recommend that you familiarize yourself with one effective workout. It is better to do it in the morning, then you will be able to get a boost of vivacity for the whole day.
Before training, you need a little warm-up, it is enough to make a few jumps within 45 seconds. The complex includes four exercises, you can perform them with breaks of 15 seconds.
How to strengthen your abs and glutes
- at a distance of one step from yourself, you need to put a training step or any box;
- lying on your back, you need to bend your knees, and place your heels at a short distance from the buttocks;
- slowly raise your hips;
- return to its original position.
- standing on all fours, you should position your legs and arms in proportion to each other;
- while inhaling, it is necessary to stretch the right arm forward and back the left leg, while trying to maintain balance and make sure that the back is straight;
- strain the abdominal muscles and, while exhaling, bring the knee of the left leg and the elbow of the right hand closer to each other;
- repeat the movement, while expanding the arm and leg;
- perform several repetitions on one side, then on the other.
- standing with a flat back and legs apart shoulder-width apart, you need to take a step back with your left foot with support on the toe so that the heel is up and does not touch the surface of the floor;
- bend your legs at a right angle so that the lower knee does not touch the floor;
- with support on the heel of the right foot, return to the starting position;
- do a few repetitions on one side, then on the other.
At the end of the workout, it is recommended to do several short squats, half a minute on each side. To do this, you need to spread your legs at a distance of half a meter from each other, lean on the toe of your left leg, strain your abs, keep your back straight, bend your knees slightly, lower your buttocks a little and perform several “pulsating” movements. Then repeat the same actions on the other side (with support on the toe of the right leg).
The duration of each exercise is 45 seconds, during this time, do as many repetitions as you can. Over time, the load can be increased and more reps done. published by econet.ru.
Subscribe to our youtube channel!
The best publications in the Telegram channel Econet.ru
PS And remember, just by changing your consumption – together we are changing the world! © econet
* Articles from Econet.ru are intended for informational and educational purposes only and do not replace professional medical advice, diagnosis or treatment. Always consult your doctor for any questions you may have about your health condition.